8x 1:00 work // 3:00 rest 
🎯 250m+ each interval
Rate: 20 

DF 123

Your target pace should be a controlled max effort - anywhere from 2k plus 2 to 2k plus 6 is likely. If you can go faster, go faster. Chase something challenging that you can (hopefully) sustain. Paddle lightly during rest periods (or don't).